Fitness exercises for lovers: These muscles you should exercise regularly to deliver top performance in bed.

Perfect fine tuning for your best piece

Sex also can be high-performance sports. That's why you should exercise certain muscle groups regularly to deliver top performance in bed

The muscles to which it especially arrives in bed, strengthens this training that you complete at best 2 to 3 times per week. And so that your best work comes out quite large, you should see your pelvic floor (keeps the blood in the corpora cavernosa) regularly call - with this penis Flash Workout: Imagine to draw a grain of rice to the Po, 15 grains in succession. Then just stand up, push Po back easily go to his knees and a hollow back and the pelvis forward press (15 times). Last lie down backwards, bend your legs. Pool lift until thigh and body are. So 10 seconds hold (8 times).

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Perfect fine-tuning: You can adjust our weight training to your fitness level, existing resources and available time. Here we go!

1st stage: 10 minutes
The Quickie! Make the exercises 1 to 6 only one set. Breaks are not necessary because you work a different muscle group each time. The exercises 7 and 8 omit, instead, you will complete in connection still described above penis flash workout.

2nd stage: 20 minutes
With foreplay! Start with a broad strengthening of the fuselage. For this, first the penis workout (see above) do, then each of the 2 sets of exercises 7 and 8. It follows 1 set each of the exercises 1 to 8, Pause (30 seconds), there's only 7 to 8

3rd stage: 40 minutes
Full program! Here endurance is required, benefit from you and your sweetheart. First make a circle from the exercises 1 to 8, 30 seconds of rest only 7 to 8 At the end of 1 minute break, repeat passage. As a warm-up and cool-down: penis exercises.

regulate intensity
As a button, the level of difficulty for each of the exercises can be individually adjusted (+ = difficult - = lighter). Instructions and details are always available by the respective exercise description ( "Option 1").

aid
Training Equipment disable default, the program is being unwound with workout tools. You can also turn off or replace all the tools used but. How you do this in detail, learn to time under "Option 2".

1. Exercise: Dumbbell incline bench press - Step A2/17
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1. Exercise: Dumbbell incline bench press - Step A

© Beth Bischoff

1. Exercise: Dumbbell incline press

for a broad chest - on the woman in the cowgirl position supported

A. Adjust the back of the bench so that it forms a 45-degree angle with the seat. Set, press back against the cushion, feet flat on the floor. In addition to the head holding two dumbbells.
B. With your palms facing forward lift the weights, hold briefly back. Important: The dumbbells should not touch!

8 to 12 repetitions

Option 1: regulate intensity
+ Rotate the forearms while pushing the weights so that the palms facing each other show in the end.
- not perform exercise with free weights, but in a multi-press (studio with permanently fixed barbell).

Option 2: Disable Training Equipment
Go to Step standing in front of a wall or in front of a stationary cupboard. Bend forward and press 20 to 30 seconds as hard as you can.

1. Exercise: Dumbbell incline bench press - Step B3/17
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1. Exercise: Dumbbell incline bench press - Step B

© Beth Bischoff

1. Exercise: Dumbbell incline press

for a broad chest - on the woman in the cowgirl position supported

A. Adjust the back of the bench so that it forms a 45-degree angle with the seat. Set, press back against the cushion, feet flat on the floor. In addition to the head holding two dumbbells.
B. With your palms facing forward lift the weights, hold briefly back. Important: The dumbbells should not touch!

8 to 12 repetitions

Option 1: regulate intensity
+ Rotate the forearms while pushing the weights so that the palms facing each other show in the end.
- not perform exercise with free weights, but in a multi-press (studio with permanently fixed barbell).

Option 2: Disable Training Equipment
Go to Step standing in front of a wall or in front of a stationary cupboard. Bend forward and press 20 to 30 seconds as hard as you can.

2. Exercise: One-arm rowing - Step A4/17
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2. Exercise: One-arm rowing - Step A

© Beth Bischoff

2. Exercise: One-arm rowing

for an athletic body and a strong back - to grab lifting figures

A. engage the right a dumbbell or weight plate and hang beside the body, back to the outside. bend your upper body forward, support left hand on your left knee.
B. Pull the dumbbell as far as possible up, then lower again. The elbow has to have stayed near the body!

10 to 15 repetitions per side

Option 1: regulate intensity
+ stretch in the final position the arm as in tricep kickback back briefly, then back to the start.
- To more support to have, support the left knee and left arm on a slightly inclined workout bench.

Option 2: Disable Training Equipment
Instead of dumbbell you can use a stuffed full of sports gear backpack - or a watering can (by the handle grip and depending on fitness fill with water).

2. Exercise: One-arm rowing - Step B5/17
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2. Exercise: One-arm rowing - Step B

© Beth Bischoff

2. Exercise: One-arm rowing

for an athletic body and a strong back - to grab lifting figures

A. engage the right a dumbbell or weight plate and hang beside the body, back to the outside. bend your upper body forward, support left hand on your left knee.
B. Pull the dumbbell as far as possible up, then lower again. The elbow has to have stayed near the body!

10 to 15 repetitions per side

Option 1: regulate intensity
+ stretch in the final position the arm as in tricep kickback back briefly, then back to the start.
- To more support to have, support the left knee and left arm on a slightly inclined workout bench.

Option 2: Disable Training Equipment
Instead of dumbbell you can use a stuffed full of sports gear backpack - or a watering can (by the handle grip and depending on fitness fill with water).

3. Exercise: One-armed cable curls - Step A6/17
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3. Exercise: One-armed cable curls - Step A

© Beth Bischoff

3. Exercise: One-armed cable curls

to be able to use the basin of the partner - for thick biceps

A. Stand with your back to the control cable. The one-hand grip is attached to the bottom. mate with left, left arm behind the body obliquely extend downwards. Right arm on his hip.
B. Arm bend, pulling rope forward and upward, until the arm is horizontal. stop briefly back. do not move the elbow.

10 to 12 repetitions per arm

Option 1: regulate intensity
+ End position hold 10 seconds, then slowly lower aware, hold for 5 seconds halfway.
- not stretch your left arm back, but straight down. Thus, the upper arm is easier to fix.

Option 2: Disable Training Equipment
make hip-width at the center of a scarf. engage with the left and right hands each one end of the scarf and bring in position B under tension. Hold for 15 seconds.

3. Exercise: One-armed cable curls - Step B7/17
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3. Exercise: One-armed cable curls - Step B

© Beth Bischoff

3. Exercise: One-armed cable curls

to be able to use the basin of the partner - for thick biceps

A. Stand with your back to the control cable. The one-hand grip is attached to the bottom. mate with left, left arm behind the body obliquely extend downwards. Right arm on his hip.
B. Arm bend, pulling rope forward and upward, until the arm is horizontal. stop briefly back. do not move the elbow.

10 to 12 repetitions per arm

Option 1: regulate intensity
+ End position hold 10 seconds, then slowly lower aware, hold for 5 seconds halfway.
- not stretch your left arm back, but straight down. Thus, the upper arm is easier to fix.

Option 2: Disable Training Equipment
make hip-width at the center of a scarf. engage with the left and right hands each one end of the scarf and bring in position B under tension. Hold for 15 seconds.

4. Exercise: Dips on the weight bench - Step A8/17
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4. Exercise: Dips on the weight bench - Step A

© Beth Bischoff

4. Exercise: Dips on the weight bench

for iron triceps - to endure in the missionary position long

A. Support yourself with both hands on the edge of a weight bench from pointing fingers to the back. put heels on a chair that is as high as the bank. The legs are stretched.
B. Bend the arms, to between upper and lower arm respectively about a 90-degree angle is formed. Then push up again.

12 to 15 repetitions

Option 1: regulate intensity
+ Lift one foot off the chair. Then create instability, thus more muscle fibers are required.
- Set aside the chair and the heels on the floor. You are in a more stable position, relieve the arms.

Option 2: Disable Training Equipment
supported in stand with your hands on a desk or kitchen table. Heel earlier press a major step in the floor. execute exercise as described above.

4. Exercise: Dips on the weight bench - Step B9/17
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4. Exercise: Dips on the weight bench - Step B

© Beth Bischoff

4. Exercise: Dips on the weight bench

for iron triceps - to endure in the missionary position long

A. Support yourself with both hands on the edge of a weight bench down, fingers pointing to the back. put heels on a chair that is as high as the bank. The legs are stretched.
B. Bend the arms, to between upper and lower arm respectively about a 90-degree angle is formed. Then push up again.

12 to 15 repetitions

Option 1: regulate intensity
+ Lift one foot off the chair. Then create instability, thus more muscle fibers are required.
- Set aside the chair and the heels on the floor. You are in a more stable position, relieve the arms.

Option 2: Disable Training Equipment
supported in stand with your hands on a desk or kitchen table. Heel earlier press a major step in the floor. execute exercise as described above.

5. Exercise: Leg Extensions - Step A10/17
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5. Exercise: Leg Extensions - Step A

© Beth Bischoff

5. Exercise: Leg extensions

for strong thighs - and more perseverance in standing positions

A. On the leg extension machine to sit down, that the upper body is leaning slightly backwards. supporting the side with your hands. Press the shins against the foot pad.
B. Extend your legs almost completely. The position you hold for 2 seconds, then it goes back to the starting position.

10 to 15 repetitions per side

Option 1: regulate intensity
+ Hands on his chest. The quadriceps must then work even harder to avoid commuting the upper body.
- put to the free end of a bench and perform the movement without weight. hold for 5 seconds in the final position.

Option 2: Disable Training Equipment
Set on the edge of his desk, his legs hanging down. Between the feet to hold a heavy book. stretch above the legs as hold, lower.

5. Exercise: Leg Extensions - Step B11/17
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5. Exercise: Leg Extensions - Step B

© Beth Bischoff

5. Exercise: Leg extensions

for strong thighs - and more perseverance in standing positions

A. On the leg extension machine to sit down, that the upper body is leaning slightly backwards. supporting the side with your hands. Press the shins against the foot pad.
B. Extend your legs almost completely. The position you hold for 2 seconds, then it goes back to the starting position.

10 to 15 repetitions per side

Option 1: regulate intensity
+ Hands on his chest. The quadriceps must then work even harder to prevent the oscillation of the upper body.
- put to the free end of a bench and perform the movement without weight. hold for 5 seconds in the final position.

Option 2: Disable Training Equipment
Set on the edge of his desk, his legs hanging down. Between the feet to hold a heavy book. stretch above the legs as hold, lower.

6. Exercise: lateral raises, standing - Step A12/17
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6. Exercise: lateral raises, standing - Step A

© Beth Bischoff

6. Exercise: lateral raises, standing

for a steel neck - at which your beloved can cling in ecstasy

A. In any hand holding a dumbbell, palms facing the body, and you're at. Your feet are about shoulder width apart, knees slightly bent.
B. Lift arms laterally (the elbow slightly bent) until the weights are at shoulder level. keep it short, lower again.

12 to 15 repetitions per side

Option 1: regulate intensity
+ Rotate arms in the final position so that the hand inner surfaces facing up. hold briefly, then returned.
- hold with the left on a (rung) wall, then you are more stable. execute exercise with only one arm each.

Option 2: Disable Training Equipment
Grab two filled 1.5-liter water bottles and introduce yourself so upright. Bottles as described above leading up. Professionals turn to option first

6. Exercise: lateral raises, standing - Step B13/17
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6. Exercise: lateral raises, standing - Step B

© Beth Bischoff

6. Exercise: lateral raises, standing

for a steel neck - at which your beloved can cling in ecstasy

A. In any hand holding a dumbbell, palms facing the body, and you're at. Your feet are about shoulder width apart, knees slightly bent.
B. Lift arms laterally (the elbow slightly bent) until the weights are at shoulder level. keep short cut again.

12 to 15 repetitions per side

Option 1: regulate intensity
+ Rotate arms in the final position so that the hand inner surfaces facing up. hold briefly, then returned.
- hold with the left on a (rung) wall, then you are more stable. execute exercise with only one arm each.

Option 2: Disable Training Equipment
Grab two filled 1.5-liter water bottles and introduce yourself so upright. Bottles as described above leading up. Professionals turn to option first

7. Exercise: Roller-Crunches with Ball - Step A14/17
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7. Exercise: Roller-Crunches with Ball - Step A

© Beth Bischoff

7. Exercise: Roller crunches with ball

a throaty hull - and powerful pelvic movements

A. bend in the back, legs, lift (90-degree angle between the thigh and body). Hands behind your head, ball between your legs. Chin to the chest, legs tilt laterally.
B. keep your head up and write a figure 8 with your knees in the air. This process corresponds to 1 iteration.

15 to 20 repetitions

Option 1: regulate intensity
+ Stretch your arms up - this requires more balance feel the lower abs will strengthen even more.
- Instead of an 8 you write only one lying 0, first right, then left (5 to 7 repetitions in each direction).

Option 2: Disable Training Equipment
Instead of the ball to take a cooking pot between his legs. Professionals fill it 1/3 full with water and guide the movement deliberately slowly so that there is nothing out spills.

7. Exercise: Roller-Crunches with Ball - Step B15/17
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7. Exercise: Roller-Crunches with Ball - Step B

© Beth Bischoff

7. Exercise: Roller crunches with ball

a throaty hull - and powerful pelvic movements

A. bend in the back, legs, lift (90-degree angle between the thigh and body). Hands behind your head, ball between your legs. Chin to the chest, legs tilt laterally.
B. keep your head up and write a figure 8 with your knees in the air. This process corresponds to 1 iteration.

15 to 20 repetitions

Option 1: regulate intensity
+ Stretch your arms up - this requires more balance feel the lower abs will strengthen even more.
- Instead of an 8 you write only one lying 0, first right, then left (5 to 7 repetitions in each direction).

Option 2: Disable Training Equipment
Instead of the ball to take a cooking pot between his legs. Professionals fill it 1/3 full with water and guide the movement deliberately slowly so that there is nothing out spills.

8. Exercise: Rowing crunches - Step A16/17
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8. Exercise: Rowing crunches - Step A

© Beth Bischoff

8. Exercise: Rowing crunches

for a defined abdomen - and demanding circuits in the pelvic Spoons

A. Put transversely on a bench and lean the upper body at a 45-degree angle back. Brace yourself with your hands on the bench edge. stretch legs facing forward.
B. Pull the closed knees slowly to the chest, he set up the upper body slightly. keep it short voltage back.

12 to 15 repetitions

Option 1: regulate intensity
+ Tying yourself ankle weights around the ankles or pinch yourself to a weight ball between his feet.
- Let loose hanging a leg, do the movement with the other leg (10 times per leg).

Option 2: Disable Training Equipment
Lie back on an exercise mat. stretch body, hands behind your head. Then gently lift the pelvis and pull your knees to your chest. stop briefly back.

8. Exercise: Rowing crunches - Step B17/17
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8. Exercise: Rowing crunches - Step B

© Beth Bischoff

8. Exercise: Rowing crunches

for a defined abdomen - and demanding circuits in the pelvic Spoons

A. Put transversely on a bench and lean the upper body at a 45-degree angle back. Brace yourself with your hands on the bench edge. stretch legs facing forward.
B. Pull the closed knees slowly to the chest, he set up the upper body slightly. keep it short voltage back.

12 to 15 repetitions

Option 1: regulate intensity
+ Tying yourself ankle weights around the ankles or pinch yourself to a weight ball between his feet.
- Let loose hanging a leg, do the movement with the other leg (10 times per leg).

Option 2: Disable Training Equipment
Lie back on an exercise mat. stretch body, hands behind your head. Then gently lift the pelvis and pull your knees to your chest. stop briefly back.

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